Where to Get Omega-3 Fatty Acids

Written by Erica RothMedically Reviewed by George Krucik, MD | Published on December 13, 2012

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Get on the Good Fat!

Get on the Good Fat!

Omega-3 fatty acids are essential nutrients that we need,
but our bodies can’t produce on their own. These fats help regulate a number of
bodily functions, ranging from blood clotting to triglyceride levels, and
levels of inflammation throughout the body (WHF,
2012).

They may help prevent catastrophic illnesses such as heart
disease and stroke and benefit people with inflammatory conditions, including
psoriasis and arthritis (WHF,
2012).Fortunately, many different
types of foods contain omega-3s, so it’s easy to incorporate the nutrient into
your daily diet.

Flaxseed

Flaxseed

Flaxseeds are a plant-based food rich in omega-3 fatty
acids, fiber, and an antioxidant called lignans. You can buy them whole or
ground at your local supermarket or health food store. The Mayo Clinic
recommends ground seeds rather than whole because they are easier to digest (Mayo,
2012).

Tip: Sprinkle
flaxseeds on your salad, breakfast cereal, or yogurt to get your fill of
omega-3s. Use flaxseed oil for cooking, baking, or as a base for homemade salad
dressing.

Walnuts

Walnuts

A member of the tree nut family, walnuts pack a nutritious
punch. A quarter-cup serving of walnuts provides you with nearly 95 percent of
your daily omega-3 needs, as well as hefty helpings of manganese and copper.
However, walnuts are high in calories, so snack judiciously to avoid adding
increasing your calorie count too much.

Leafy Greens

Leafy Greens

Satisfy your daily requirement for omega-3 fatty acids with
a variety of leafy greens. Choose romaine lettuce or raw spinach for salads and
add ground flaxseed and walnuts for a triple-omega-3 punch. Prepare nutritious
side dishes such as collard or turnip greens.

Tip: While not in
the “leafy” category, Brussels sprouts and green beans are other green veggies
that are rich in omega-3s.

Fatty Fish

Fatty Fish

Salmon, mackerel, tuna, sardines, herring, and trout are called
“fatty fish” because of their high fat content, and are excellent sources of
omega-3 fatty acids. The American Heart Association recommends eating two or
more servings of fish weekly to maintain or increase heart health (AHA,
2010).

Tip: Women and
children might want to choose fish that are low in mercury, such as tuna.

Shellfish

Shellfish

If you prefer shellfish to fish and are concerned about your
omega-3 consumption, choose shrimp and scallops as your main dish. A 4-ounce
serving of each of these types of shellfish provides between 15 and 17 percent
of the recommended daily intake of omega-3 fatty acids, according to The
World’s Healthiest Foods (WHF,
2012).

Tip: Broil or
grill shrimp and scallops to minimize the amount of saturated fats in your
meal.

Berries

Berries

Fruit-lovers can get in on the omega-3 action too.
Raspberries and strawberries are low-calorie, high-nutritient options for
reaching your omega-3 goals. One cup of berries delivers between 4 and 6
percent of the RDI for omega-3 fatty acids.

Tip: Raspberries
and strawberries are also high in fiber and antioxidant vitamins to aid
digestion and protect you from oxidative stress.

Soy Products

Soy Products

Vegetarians and vegans who include soy products on their
weekly shopping list are already well on their way to fulfilling their omega-3
recommendations. Tofu, a product made with soybean curd, provides 15 percent of
your daily omega-3 needs per 4-ounce serving. Miso, a fermented form of soy
combined with grains, also contains omega-3.

Tip: The winner
in the soy category is the soybean itself. One cup of cooked soybeans contains
a whopping 42 percent of your RDI of omega-3 fatty acids.

Fish Oil

Fish Oil

Fish oil is an omega-3-containing dietary supplement
available in capsule form. The AHA recommends that most people get their
omega-3s through food rather than supplements, but there are exceptions to
every case. For example, people with high cholesterol and other medical
conditions may be advised to take fish oil supplements.

Tip: Fish oil can
cause unpleasant side effects in some people, including heartburn, nausea, and
diarrhea. Safety concerns regarding mercury poisoning, blood clotting problems,
or reduced immunity are rare, but are possible in those taking very large
amounts of the supplement.

Something for Everyone

Something for Everyone

Omega-3 fatty acids are beneficial to everyone, and are
found in a range of foods. You don’t have to eat them all—but you can surely
find something you like on this list. Simply adding a handful of walnuts to the
foods you usually eat or adding fish to your dinner menu can go a long way.
Consult your doctor or nutritionist if you have questions about how to get more
omega-3 into your daily diet.

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